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BoostcampPNG

Daily

by KAYNE
4.0
(1 rating)

Program Description

Growing strength while growing hypertrophically too

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2025 04:49
  • Last Edited
    Jan 05, 2026 05:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
11.5%
Upper Back
8.3%
Middle Delts
7.6%
Quadriceps
7.6%
Glutes
7.3%
Hamstrings
7.1%
Biceps
7%
Lats
6.4%
Rear Delts
5.7%
Chest
5.1%
Lower Back
4.8%
Abs
4.4%
Forearms
2%
Olympic
1.3%
Calves
0.9%
Adductors
0%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Hamstring Curl
2
8 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Face Pull
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
4 reps
RPE 7.5
RPE 8
2
Power Clean
3
3 reps
RPE 8
3
Hack Squat
1
2
6 reps
5 reps
RPE 8
RPE 9.5
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Dip (Bodyweight)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7.5
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@8
@9
@9.5
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@9.5
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
6
Tricep Dip (Bodyweight)
3 Sets
8 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@9
@9.5
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@7
@9
@9.5
3
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@9.5
@9.5
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Rear Delt Fly (Machine)
3 Sets
6 Reps
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@8
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4
Hamstring Curl
2 Sets
8 Reps
@9
5
Seated Calf Raise
2 Sets
12 Reps
@9
6
Back Extension
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
7
Face Pull
3 Sets
12 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
4 Reps
4 Reps
@7.5
@8
2
Power Clean
3 Sets
3 Reps
@8
3
Hack Squat
1 Set
2 Sets
6 Reps
5 Reps
@8
@9.5
4
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
Tricep Dip (Bodyweight)
3 Sets
8 Reps
-